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WOD121716: First Snow Fitness


CrossFit Novem: Team Movement Prep 2 Rounds 5 Burpee Transitions 5 Hang Power Cleans 5 Hang Power Snatch High Knee/Butt Kickers 10 Beat Swings Conditioning: Team WOD Teams of 2 For Time 100 Partner Sync Burpees 50 Alt Front Squats (switch every 5 reps) (115/75) 100 Sync Toes to Bar 50 Alt Power Snatch (switch

CrossFit Novem:

Team Movement Prep

2 Rounds

5 Burpee Transitions

5 Hang Power Cleans

5 Hang Power Snatch

High Knee/Butt Kickers

10 Beat Swings

Conditioning:

Team WOD

Teams of 2

For Time

100 Partner Sync Burpees

50 Alt Front Squats (switch every 5 reps) (115/75)

100 Sync Toes to Bar

50 Alt Power Snatch (switch every 3 reps)

200m Buddy Carry switch at 100m Mark

25 Minute Cap

Novem BootCamp:

WOD 1:

Teams of 2

25 Minute AMRAP

5/5 KB Clean & Jerk (24/16kg)

5 Burpee Pull Ups (if using bands: just do burpee, then pull up – place boxes strategically)

10 Box Jump Overs (20/18”)

 

*Partner 1 works on the round while Partner 2 does 400m ROW.

*When Partner 2 returns from the ROW, Partners switch picking up reps where the other left off.

Novem Barbell Club:

3 Jerk Grip Overhead Squats
(5) x 3 @ AHAP

1 Hang Snatches (below the knee) + 1 Snatch
(7) x 1 + 1 @ start at 50% – work up to a Max For The Day

2 Push Press + 1 Push Jerk + 1 Split Jerk
(5) x 2 + 1 + 1 @ – working up to a Max For The Day

Back Squat
(5) x 6 @ 70-80%

Conditioning
3 RFT – with total control
10 Sn. RDLs @ (35/25kg)
10 Front Rack Lunges (35/25kg)
(conditioning is not optional and will be done as a class)

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